Taking Care of your Back – Some of the Most Effective Back Care Tips that you can Do Now
One of the most common issues affecting people at present is back pain. This is a condition that you will most likely encounter at one point in your life. Its common triggers are bad posture – either when standing or sitting, incorrectly lifting objects, and bending awkwardly. Back pain symptoms tend to diminish within a few days, weeks or months. However, there are also those who experience long-term and recurring pain.
The problem with back pain is that if left untreated, it may worsen, causing it to negatively affect the way your body functions. You will know that your problem is already serious if the pain is too severe and is accompanied by the following:
- High temperature / high fever
- Swollen or deformed back
- Unexplained weight loss
- Constant back pain, which does not seem to go away even if you rest or lay down
- Chest pain
- Loss of control with bowel or bladder movements
- Numbness in your buttocks, back passage or genitals
- Severe back pain, which took place after an accident
If you’re worried because the pain in your back seems to bother you more often than normal (ex. it has already been bothering you for more than six weeks), then it is advisable to visit your doctor so you’ll know about your treatment options.
Here are also some of the most effective tips that will help you deal with the pain, or minimize it as much as possible:
- Sit comfortably – Keep in mind that sitting actually puts more pressure on your back than when you are standing. The main reason is that the former tends to obstruct the flow of blood along your spine while also adding stress to it. If your daily activities require you to sit a lot, then it is advisable to find the perfect setup for you to do so comfortably. The most ideal and comfortable sitting position is to put your knees slightly higher than the hips. It is also advisable to use armrests to support your arms. Avoid sitting for an extremely long period. You need to get up every few hours or so. For instance, you can take a 3- to 5-minute break every one or two hours. Use that break to stand up and walk for a while.
- Correct your posture – Note that your posture also contributes to your back pain. If you have poor posture, then it can add a lot of pressure to your back, causing extreme pain in your degenerated discs. Seek the aid of an ergonomic chair, so you can provide the right support to your lower spine’s natural curve. Another tip is to use the timer in your mobile phone, so you can constantly remind yourself to correct your posture.
- Exercise your core muscles – This tip is crucial in strengthening the muscles in your back and abs. Note that you need to strengthen these muscles to provide the right support to your spine while getting rid of the pressure in your lower back. Tone your core muscles through targeted and specific exercises. The best exercises for you, in this case, are those that combine, stretching, aerobic and strengthening activities. Doing regular exercises can also help you lose excess pounds or maintain a healthy weight. Note that being overweight can add pressure not only on your back, but also on your ligaments, tendons and muscles. Losing weight through proper exercises will not only strengthen your core, but also prevent back pain.
- Stay hydrated – Proper hydration is crucial in ensuring that the elasticity of your soft tissues and the fluidity of your joints are maintained. The spinal discs in the body are prone to damage due to poor hydration, causing them to lose their form. Once the discs start to shrink, you will most likely experience painful disc conditions, like ruptures and bulging. Poor hydration may also cause the spine to diminish its protective padding, thereby losing its structural health. This can further contribute to back pain. Aim to drink 7-8 glasses of water every day to ensure that you’re properly hydrated.
- Pay close attention to warning signs – If you experience back pain or spinal problems, then avoid ignoring them. Yes, back pain is normal in some cases, but it may also indicate a more severe problem that you need to deal with right away. If you leave it untreated, the problem may get worse. If the pain is already too much, avoid overexerting yourself at work or in the gym. Avoid self-medicating, as well. It would be best to seek professional attention, so you will know more about your condition and find the most appropriate treatment.
Osteopathy for Back Pain
Aside from the tips above, you can also undergo osteopathy treatment to treat back pain and provide proper care to your back. Osteopathic medicine primarily focuses on the entire person while appreciating the relationship between the different parts and systems of your body. This aims to maintain proper health and prevent various forms of ailments.
One area of osteopathy, which main focus is on properly caring for your back and treating back pain, is osteopathic manipulation. It involves treatment and evaluation, which main goal is to restore your body’s normal function. Manipulation, in this form of therapy, involves therapeutic application of manual force or pressure.
Those who practice this technique believe that structural issues affecting the spinal column have a negative impact on the nerves that tend to radiate to other body organs, thereby causing diseases. If you have back pain and want to take good care of your back from now on, then undergoing osteopathy therapy can help.
It aids in treating various musculoskeletal disorders including neck and low back pain, sports injuries, stress and headaches. Some even recommend it to treat sub-acute and acute back pain.